Tuesday 16-Aug-11, Home

Row 10k

Saturday

7 mi trail run

3 x 5 squat clean + thruster (135)

Thursday 11-Aug-11, home

for time (10:29)

3 rounds:

row 400m
20 x KBSDLHP (50lbs.)
20 x Du's

Wednesday 10-Aug-11, LSRF

5 rounds:

3 x hill sprints forward
3 x hill sprints backward
300m row
20 cal. bike
8 x Med ball throw for height
20 x ea. leg lateral jumps

Tuesday 9-Aug-11, home

run 10k

Saturday 6-Aug-11 to Sunday 7-Aug-11

CF L1 certification

Thursday 4-Aug-11, home

4 rounds:

20 x KB (50) swings
sprint 150m


5 rounds:

25 DU's
30 lunges
run 500m

Wednesday 3-Aug-11, home

run 10k

Tuesday 2-Aug-11, CF Wichita

DROM warm-up

3 x 10 KBSDLHP
3 x 10 box jumps

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for time: 5:30
5 rounds

7 x DL (250)
21 x DU's

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5 x 3 OH squat (95, 95, 95, 115, 135)